Nitefly's 'Hearts on Fire' Log

Well, my Bench seems to be catching yours up quite quickly, but your DL is still some way above mine!

That said, I think it's still technically only 4 DL sessions, but I'm working my DL weight up quite slowly at the moment to focus on form, refusing to go up a weight until I'm happy with the form for every rep of every set, which has slowed me down a bit on that, and you've had some pec issues which have slowed down your Bench progress...

kd
 
I really wouldn't worry or be bothered about making such analytical comparisons, my progress bares little reflection on yours, especially considering I have logged 6 sessions for just over a week!

My bench has been unhindered by injury, however dips/decline are to a very mild degree.
 
I think KD is just excited to have some competition at the lower end! Don't worry, I'll be joining you soon :p
 
Freefaller said:
They are hard(er) - but the sooner you start getting into them the better IMO. However seeing as you know Ice - he may have different views than me, but I believe they've really helped my shoulders out through improving my ROM and stability as well as letting my arms flare out a little to cope with my skeletal structure, as I dip - which a fixed dip station won't do if you go too deep.
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I think ring dips would be a great addition.

In fact, I know Mr Nitefly has access to TRX straps... TRX pushups! :eek:
Nitefly said:
Squats 72.5kg - 5,5,5,8,8
OHP 37.5kg - 5,5,5,5,4 ARRRRRGH **** YOU OHP!
DL 90kg - 5,5,5,8,8
Chin Ups -> negatives to 5 - 5,5,3,2 Pull Down Knuckles Outwards 55kg - 5
Leg Curls 40kg ->10,10, 7 arrrrgh cramp 30kg -> 10

OHP obviously annoying, but pleased with DLs, felt my form was good. Legs dying now. A well deserved 2-day rest to follow!
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Squats and deads looking good!

What does your chin ups "negatives to 5" thing mean?
 
Try to do 5, but if I fail, I will do negatives until I have completed the set. E.g 2 chin ups, a failed chin up with lots of effort, two negatives.

So on that workout, I made 5 chin ups, then another 5, then 3, then 2.
 
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Nitefly said:
No, 3-5g in the morning and the same in the afternoon. Think this needs upping? Kiefler doesn't seem to suggest having so much in the book.
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The Book is wrong, Kiefer cleared this up in on of his Tubecasts, and also went over it a few times in his podcasts as well. Its supposed to say 10-15g not 1g lol

As icecold said, moar moar moar.

I dont have problems with energy or concentration, but then due to my eating windows i get to break my fast around 10:30 am anyway, and on training days my PWO shake does it by 8:00 am. Only downside is i have to finish eating the night before by 20:00, so i have a fun 3 hours from 17:00-20:00 of stuffing ma face yo!
 
No update today I'm afraid fans, I've had three days off from everything because:

- I have a twinge behind my left knee, I assume as the result of over-enthusiatic leg curls. It's much better today than yesterday;
- My left wrist has discomfort on the tendons from overworking it on my last session in a very 'not pleasant' way.

Going tomorrow and will use straps for rows (thankfully it's bench day). I will then take another 2 days rest as I want to work out before I get loaded next Thursday night. Hopefully this will all sync in for nice recovery and I should be burning fat by continuing with the no carbs programme anyway :)
 
Zefan said:
Doh! Leg curls are the suck :mad:
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It was done as an alternative to straight leg dead lift, niether seem to agree with me hugely! At that point in the routine I'm ripe for injury anyway, squats and deadlifts on the same day isn't ideal. Even SL5x5 suggests only 1x5 on deadlift. I'm not willing to cut it down quite yet.
 
Squats 75kg - 5,5,5,8,8
Bench 57.5kg - 5,5,5,5,5
BOR 47.5kg - 5,5,5,5,6
Incline 47.5kg - 10,8,7,7 or something I was chatting and not really paying attention.

A touch more liberal with rests today as I decided 90s strict was unnecessary (still 90s on squats though).

I decided bench was going down. Onward for the 60kg, can't wait to have a go and hopefully do huuuuuuuuuuuuuuuuuuuuuuurgh!
 
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60KG will go up no worries. How did you find the change from strict rests? Do you pendlay row or standard BOR?
 
Tasty session.

I'd say keep the rest short where possible (hypertrophy gains yo), but there is no point in doing it if you miss reps.
 
icecold said:
Tasty session.

I'd say keep the rest short where possible (hypertrophy gains yo), but there is no point in doing it if you miss reps.
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That's the exact principle I'm going for :)

I realised I've clearly made gains on bench - I was resting for 3.5 minutes and failing sets last time yet I smashed out all 5 sets after 90s-2mins rest this time. Very pleased.

Also have sold CBL to a friend :eek:
 
Squats 77.5kg - 5,5,5,5,5
OHP 37.5kg - 5,5,5,5,5
DL 95kg - 5,5,5,5,8
Chin Ups -> negatives to 5 - 5,5,4,2 (last set stopped due to oncoming wrist pain) Pull Down Knuckles Outwards 55kg - 6

That was a rewarding but seriously exhausting session. Squats were 'hard' for the first time and I could feel my form starting to wobble on the latter sets. I decided that OHP was just going to be defeated, but going up a weight is going to be instafail so sticking with 37.5kg next time and going to shave my rest times down a nodule. Then up to 40kg next time.

Straps were used for deadlift due to aforementioned dodgy left wrist. I haven't used straps before and I found they really helped in that regard, no pain at all on deadlifts. I tried using them on chin ups, but not to much success... really hard to wrap it around a bar that's above you!

Deadlift and squats on the same day is just cruel.
 
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